2023-05-09 16:00:44
To reveal his abs, there is no point in doing long, endless series of crunches
We keep repeating it, there is much better to do (read our article on the 5 key concepts to have visible abs).
Focus on your diet and lower your body fat percentage, these are more effective actions, right?
A well-known fitness youtuber decided to take the opposite view, and play devil’s advocate by realizing 1000 repetitions of abs every day during one week…
Satisfactory results ?
A bit of context
Troy Adashun is not really a regular guy, he is a famous bodybuilder followed by 600,000 subscribers on his YouTube channel.
He is also a defiant man who likes to have abs, although he hates having them.
He explains that he always had apparent abs… until the end of a disgusting weight gain (dirty builing) which earned him a nice belly!
In his case, a month of binge eating (roughly a month spent eating like a pig) + a sugar addiction got the better of his 6 pack on January 1, 2023.
His plan then became very simple: to be able to see his titi again pushing the limits of the human body and forge a six pack in seven days.
On the schedule, 1000 repetitions of abs every day by following the training plans of the guys with the most beautiful abs on this planet, Zac Efron, C. Bum, etc.
Be careful howeverthe challenge also comes with a calorie restriction of 1000 kcal per day (which is huge), zero sugar tolerance and 30 minutes of cardio (inclined outdoor walking).
Enough to put the odds on his side to tip the scales in his favor.
Day 1: Chris Bumstead-style abs
Every day, our hero trains according to one of his idols, starting with Mr. Bumstead.
For those unfamiliar, Chris Bumstead is none other than the four-time winner (in a row) of the Mr. Olympia title.
In the world of bodybuilding, he is considered to have the best physique on the planetquite simply.
The only problem for Troy is that Mr. Olympia’s abs workout is “only” 150 reps (little player), so he’ll have to complete it seven times to reach his set daily total.
The training in question consists of 3 exercises:
- 4 * 20 repetitions of ab rollout,
- 4 * 20 reps of supine leg raises,
- Sheathing in finisher.
To do this, he completes this circuit seven times at different times of the day.
At the same time, he interviews people in the weight room to get their opinion: visible abs in seven days, possible?
(Troy, however, forgets to tell them that a significant caloric deficit accompanies this challenge).
Some say no, others say yes, if the abs are already there: “to see them appear, yes, to create them, no!”
This practitioner rightly points out that we all have more or less abs, covered with an overlayer of fat.
The thinner this overlay and the more the abs are developed underneath, the more likely you are to see them.
Day 2: abs cut like a “rock”
Boosted by a “pebble” comment on one of his insta’ posts, Troy decides to dedicate this second day of training to The Rock.
Dwayne Johnson is notorious for being no joke when it comes to workout volume.
His abs training is no exception to the rule, judge for yourself:
- 4 * 20 repetitions of hanging leg raises,
- 4 * 20 weighted pulley crunch reps,
- 4 * 20 repetitions of russian twist.
A very solid program consisting of two of the best abs exercises in the world.
To do four times therefore for our protagonist in order to reach his goal of 1000 repetitions.
He will take care of it with two laps of the circuit in the morning and two more after the meal.
Jour 3 : Goku mode
The third day is dedicated to the most famous saiyan in the manga universe.
Dressed like San Goku, Troy goes on the circuits of:
- 150 sit ups,
- 75 leg raises.
A pretty smart workout choice, seeing as he pounded his abs with loads the night before, “a bit” of bodyweight is what it takes to give some respite (best of course would be recovery).
He therefore repeats 4 times to reach 900 abs, and adds 100 to hit the bullseye.
Jour 4 : baywatch my abs
On the 4th day, the youtuber decides to follow zak’s abdominal program for the preparation of the baywatch movie where he sports a quite decent physique (lol).
The program looks very nice since it is done in pairs with fun exercises:
Day 5: 0 reps…
On the fifth day, we find a very tired Troy (desTroy even), probably due to the significant caloric restriction and the high volume of work.
Headache, not wanting to do the training of the day (which was to be that of uncle Arrnold), Troy confides that it is difficult and decides not to skip a day.
A wise decision to listen to your body…
Except it’s a little joke from Troy the troll, he finally made them overnight!
We see him chaining sit ups, leg raises and “touching the ankles”.
So the fight continues!
Day 6: Ronnie (not McDonald’s)
The sixth day is devoted to the abs training of one of the legends of bodybuilding, Ronnie Coleman!
Troy was expecting a badass workout, but Ronnie was just:
…
Rather than embark on 20 laps of this “circuit”, Troy decides to alternate with hang knee raises, and bicycle crunch.
It burns that he tells us, well, finally, 6th day of video and he hasn’t told us about his abdominal pain yet.
Anyone would have been unable to do even 2 days in a row without writhing in pain.
Last day
After 6,000 abs on the clock, Troy decides for this last day to launch a little additional challenge and to do the hardest abs exercise in the world…
Result, dragon flag for him, an exercise made popular by Bruce Lee, the legend (to train like the latter, read: 5 Bruce Lee training secrets to copy to make your training legendary).
While most people can’t do a single repetition of this exercise, Troy decides to do 1000…okay!
It breaks down into 50 sets of 20we see him controlling the eccentric phase on the images (not said that he does them on the 1000 reps).
We would have liked to know how long it took him to make them!
For these last 10 repetitions, he brings his weight bench in August from the mountain, with cool shots, very Rocky Balboa!
Results: 6 pack or not?
Troy started from afar, but at the time of the final “reveal”, he still performed almost 7,000 abs and a total restriction of 7,000 kcal (we don’t know if he held the cardio).
And if we have to judge by the images, we must admit that it is rather convincing!
Now, does this prove you can have a 6-pack in a week? Absolutely not.
Troy is not just anyone, he is an experienced bodybuilder who knows his body and who already had developed abs (encapsulated by a layer of fat due to a crap mass gain).
Would he have had similar results simply by drastically tapping in his calories like he did? Probably !
Should you do the same? ABSOLUTELY NOT !
This challenge should be taken as a source of inspiration, at most, its goal being to prove to you that the body is capable of great adaptations.
His message is that if he could do it in seven days, you can do it in three, even six months!
But you have to choose a much more realistic and progressive approach.
There, the caloric deficit is too important, the training volume far too high, which requires knowledge and experience, do not do this at home.
However, there are good points in this challenge:
- Abs training + deficit = the key to success,
- Workouts with and without weights (the abs should be trained like any other muscle),
- Nice programs, in particular that in duet of Zak Efron (fun and motivating) and that of The Rock (less fun but works all the strap).
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